Single-Arm Band Shoulder Press

GymDaze demonstration

Watch Single-Arm Band Shoulder Press

Technique

How to perform Single-Arm Band Shoulder Press

1. Place one lower leg inside a long loop resistance band and take a half-kneeling stance with that knee and shin on the floor and the opposite foot planted in front.
2. Trap the lower part of the loop beneath your down shin so it stays secure as you pull upward. An exercise mat may cushion the knee and shin.
3. With the hand on the down-knee side, grip the free loop and bring your hand to shoulder height. Keep your palm generally forward, your wrist aligned with your forearm, and your bent elbow slightly in front of your torso.
4. Choose a band with light tension at shoulder height and enough free length to reach overhead within the manufacturer's stretch limits.
5. Keep your torso tall and your ribs over your pelvis. Brace against leaning sideways, twisting, or arching your lower back.
6. Press your hand overhead by raising your upper arm and straightening your elbow together. Let your shoulder blade rotate upward naturally rather than pinning the shoulder down.
7. Finish with the arm comfortably overhead and the elbow straight, without lifting the anchored shin or using momentum from your legs or trunk.
8. Lower your hand under control to shoulder height, bending the elbow as the upper arm comes down. Repeat without letting the band snap back.
9. At the end of the set, bring your hand down and release the band's tension under control before removing your shin. Switch which knee is down and repeat with the other arm.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid.